Stretching exercises

How nice to feel the ease and flexibility of our own movements, what the youth gives us and what we do not always appreciate. Over the years, we begin to feel the severity of our own movements and this sometimes significantly worsens our mood. But I assure you, you should not despair, you just need to remember the love of myself and start developing your body. The good modern complex of stretching exercises is designed for all age categories and is able to not only return the former youth body, but also significantly improve your mood.

What is Stretching

First, I would like to say that Stretching is a set of exercises aimed at stretching deep muscles. During the execution of the exercise complex, you not only increase the elasticity of your muscles, but also work on the joint area, improving their flexibility and mobility. This increases the overall tone of all muscle groups, and health condition improves significantly. Unlike other sports, Stretching has no contraindications, they can be engaged at any age and with any health condition. All this thanks to a wide range of exercises, select which follows with an experienced trainer in order to take into account all the nuances of your position: pregnancy, spinal curvature, long-standing injuries or rehabilitation after fractures. But this is not the only advantage of Stretching.

1. From the whole set of exercises you can choose that you are interested at the moment, thereby you adjust the workout time.
2. The need to follow the breath during training, produces the habit of proper breathing.
3. Due to physical stress, the intensity of blood circulation increases, and the muscles are supplied with a large amount of oxygen and nutrients.
4. An increase in the mobility of the joints actively prevents salt deposits.

Types of Stretching

Static - often used in yoga. The exercise complex is performed as slowly as possible. Muscles are drawn as far as possible (so as not to painful sensations), then a delay from 10 seconds to a few minutes to complete relaxation of this muscle.

Passive - at the rate of execution is similar to static. Only instead of their own efforts when performing a set of exercises, a partner helps you.

Dynamic - used as healing before intensive training, implies stretching of muscles to the maximum length.

Ballistic - not used in group classes, is quite effortful. Using the strength and weight of their own body, sharp movements are made (for example, mahu legs).

Active insulated - exercises aimed at stretching each muscle separately.

Isometric - a set of exercises with alternating voltage and muscle relaxation.

Proprioceptive neuromuscular stretch - a complex of exercise, performed in a pair with a partner and having a number of contraindications for health. In particular, problems with heart and hypertension.

Stretching for beginners

It is not enough to decide to engage in stretching, it is important to start doing it. And in order to avoid disappointment in it, it is necessary to prepare thoroughly. To begin with, pick up comfortable clothing for training. It does not matter where you will do: at home or in the gym, it is important that the clothes were in the tightness. From how tightly clothing fit, the overview of your figure is dependent, both for you personally and for the coach. He will be able to control the correctness of the exercise, and you rejoice in changes in your figure. Choose well-known brands capable of withstanding great stretching. Next, we choose a gym with qualified specialists, not only the quality of the individual approach depends on the level of the coach, but also a psycho-emotional state during the entire workout. In addition, do not forget about the rules of safe and efficient stretching.

1. Exposure time. For greater efficiency, the flexibility exercise should be performed at least 1 minute. Positive changes in the length of the muscles begin to be observed in the first 5 seconds, but this is not the limit and should not cut the workout time.
2. Number of approaches. As scientific studies have shown, effective muscle stretching occurs in the first 4 approaches.
3. Regularity of classes. The number of classes per day or a week depends on the result you want to achieve. Do not drive yourself with four-hour workouts per day, but should not be engaged in case of case. The body gets well to the regime, so even at 1-2 training sections a week, the result will not wait long for a long time.
4. Attention to sensations. Throughout the exercises, you will definitely listen to your body. If you felt pain, tremor or vibration in the muscles, then you gave too strong load. Remember, stretching should contribute to muscle relaxation, and not painful sensations.
5. Proper breathing. The more correct you breathe, the more efficient the training takes place. The stretching of the muscles should be performed on exhalation - it helps to reduce the muscle tension, and enhances the relaxation of the nervous system.
6. Relaxation. Not only physiological capabilities of the muscles affect the efficiency of muscles, but also factors such as: indoor temperature, stress condition or overall tensions, irritability. In this regard, Stretching occupation should begin after compulsory relaxation.

Stretching for weight loss

Follow the reliefs of the figure should be all year round, and not from the case. But in life there happens anything, and sometimes the question of weight loss can also become relevant. If there are a couple of extra kilograms that are slightly interfere with the zipper on your favorite dress, stretching lessons will easily help you get rid of this problem. Regular classes within a couple of weeks not only with ease will be returned to you your forms, but make your figure easier and flexible. In case of unnecessary kg, more than 5, too, should not be desirable. Then stretching exercises are best carried out after the power workout. Intensive training will help in active fat burning, and Stretching will enrich oxygen muscles - it will help not only in achieving good results, but also increases the total tone.

Stretching for children

The earlier the children begin to engage in physical exertion, the better it affects their health. Stretching for children was built in a game form and sent not only to the overall strengthening of the children's body, but also to develop the ability to control their own body and emotional sphere, and also actively developing creative abilities. The occupation is carried out in theatrical form, during the exercise, children have time to visit the role of favorite fabulous characters. Thanks to the game form, children are glad to perform exercises without adult intervention, despite the slower exercise. At the classes on game stretch children can be given since 3 years of age. At this age, it is not the amount of exercise, which will perform a child, but the regularity of the visit. Acquaintance with the new team allows the child to be liberated both in communication and movements.

Stretching exercises at home

If you decide to engage in stretching at home, then you are a big clever - already because we decided on such a serious step. The next step that should be done is to choose the right clothes and a comfortable exercise rug. The third step is to pre-pick up a set of exercises. Well, of course, the fourth step, start doing it.

1. Stop on all fours, hands straighten. Then pull the right hand forward and the left foot back to the horizontal position and sweep well. Repeat with your left hand and right foot. Repeat exercise 5-7 times.
2. Stand straight, legs on the width of the shoulders, left hand on the belt. Right hand claw head and tilt it right. Fix this position is 10-20 seconds. Relax 10 Cecins. Repeat 8 times for each hand.
3. Stand back to the wall, leaning palms about the wall. Slowly sit down, sliding fingers on the wall. Ensure that the back remains straight. Fix this post 10-20 seconds. Repeat 4-6 times.
4. Make a step forward, on the right foot, left to take to the side, for the right. Left hand - for head, right - to the side. Slowly lean to the right. Fix tilt 20-30 seconds. Relax 20-30 seconds. Repeat 3-4 times in each direction.
5. Sit, dilute legs, palm on the back of the head. Tilt the top of the body forward, slowly stretch to the right knee. Slow back to its original position, then stretch to the left knee. Repeat 6-8 times.
6. Sit, cross legs. Press your hands on the chin and at the same time strain the muscles of the neck, resisting the pressure of the hands. Fix this position 20-30 seconds. Relax 20-30 seconds. Repeat exercise 6-8 times.
7. Stand straight, legs to place a little and bend in the knees slightly. First raise up one hand and pull out the imaginary object. Then the hand is free to drop down. The same thing to do another hand. Head slightly trapped. Repeat exercise 6 times.
8. To lie on the back, the hands will spread, the legs are most rectified. Slowly raise the right leg to a straight corner, pull it out, and then omit to the left, touching the floor. Turn the head to the right. By performing movements in the reverse order, return to its original position. Repeat left foot. Repeat exercise 5 times each foot.
9. Stop on all fours. Sit on the heels, "drop" the head between hands, round up the back. Then straighten the torso, pulling out the hand from the floor, and pull up the head up. Keep like a kitty. Repeat exercise 5-7 times.
10. To lie on the back, hands and legs straight. Raise your legs to the head, clasp the foot and hold them 20-30 seconds. Return to its original position, relax 10-15 seconds. Repeat exercise 6-8 times.
11. Sit, legs bent at right angles, knees are slightly divorced, the feet are parallel to each other. Tilt the torso ahead and grab the legs on the inside, putting the brush on the feet. Tighten your hands on yourself and hold this position 20-30 seconds. Repeat exercise 6-8 times.
12. Lie on the stomach. Bend legs, take the hands of the ankle and raise his legs, flashed in the lower back. Stay in this position 20-30 seconds. Relax 10-15 seconds. Repeat exercise 6-8 times.
13. To lie on the back, raise the straight closed legs, slowly start their head and touch the floor legs. Try to keep in this position for some time to restore light and natural breathing. Sit and very slowly stretch. Do exercise 1 time. Try to keep the pose of 1 minute.
14. Frame on the back, hands on the parties. Bend legs and lower them to the right, without tearing off the floor from the floor. Secure this position for 20-30 seconds. Relax 5-10 seconds. Repeat exercise 6-8 times.

Music for Stretching

Since Stretching is aimed at stretching the muscles through relaxation, then the music is of great importance. Control your breathing, dive in the sensations of your own body much more pleasant to melodious and relaxed music. Sometimes, during the exercise, the soft background is used by the sounds of nature - this will allow you to relax not only physically, but also to normalize psycho-emotional state. Thanks to this relaxation, the body is better coping with everyday stress, and health condition is significantly improved.

Stretching exercises. Video